Stew Smith Fitness News

Two Programs You Need IFTaking Tactical Fitness Tests In the world of the tactical professions (military, special ops, police, and fire fighting) the old pushup, situps, 1.5 mile run type PT Tests may be used only to get your foot into the door, but to graduate and stay operational you will likely face a challenging selection course, Basic Training / Academy, and even a NEW tactical fitness test.  The tactical fitness tests differ from the standard PFT, PST, and PAST Tests is they go far above just challenging muscle stamina and cardio endurance elements of fitness. The newly designed tactical...

The following is a self assessment chart to REALLY assess your Navy Physical Screening Test (PST).  You break up any test in this fashion especially ones that require you to build up the conditioning to handle a sustained pace to reach your goal.  For instance, in the chart the below, I have a goal of a yard per second in the 500yd swim - which is an 8:20. It requires a 50 seconds per 50 yard pace.  See related article on Getting Faster in the CSS.  Swim 500yards / meters with recommended pace to be competitive 50yd or 50 m...

Navy Dive Prep = Navy Diver / EOD Preconditioning and Assessment Course (U.S. Navy photo/Scott A. Thornloom) People may still call it Dive Prep, but you better come prepared with your water confidence A-GAME because it is really a SELECTION PROGRAM!  To become a Navy Diver or Explosive Ordnance Disposal Specialist, after boot camp you will attend what used to be called "Dive Prep" in Great Lakes. Over the years, it has evolved into more of a pre-selection course prior to actually attending Navy Dive School in Panama City. The attrition rate is high as it weeds out those who...

For OGs Like Me, 80% is the New 100% There will be a time for all you OGs still getting after it with high levels of fitness to check the ego at the door and consider a new saying of mine:  80% is the New 100% Whether you call it an 8/10 on the Borg Rating of Perceived Exertion scale (RPE) or my new 100% quote, this will help you decrease training injuries and help with your recovery time as well. Think about the previous injuries you have experienced since you started athletics and training hard for the tactical professions...

CSS Help: The Sequence "Pull - Breathe - Kick - Glide(1 Mississippi - 2 Mississippi - Pull) Repeat..." If you have ever watched my Instagram or Youtube CSS Critique videos and now TikTok CSS Videos, you may have heard me use this sequence of events that must occur in order to have an effective and efficient combat swimmer stroke.  This quote is nothing fancy, just what I say everyday when I teach someone new the Combat Swimmer Stroke. Once you master this sequence, we can then focus on building and maintaining the momentum from kicking off the wall using another common phrase: ...